Home / Blog / Workouts / The 15 Best Rowing Machine Workouts for Every Fitness Level
Written by Michael Matthews
Evidence Based
Gym-goers often overlook rowing machine workouts.
This is a mistake.
The rowing machine is one of the best pieces of equipment you can use for cardio: it trains your whole body, improves your heart health and endurance, and is gentle on your joints.
It also burns a ton of calories (when used properly) and is adaptable to any fitness level and goal.
Next time you’re in the gym, use the rowing machine workout plans in this article to unlock the full potential of row machine workouts.
Rowing Machine Workouts: Benefits
The main benefits of rowing are it boosts heart health and endurance, is gentle on your joints, provides a total-body workout, and is highly adaptable.
1. They enhance your heart health.
Indoor rowing requires the heart and lungs to work together to supply oxygen to large muscle groups for an extended period.
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Rowing Machine Workouts: Form
Each row “stroke” comprises four primary components: the catch, drive, finish, and recovery. Here’s how to perform each with proper rowing technique.
Here’s an illustration showing how each of these phases should look:
The “drive” is the portion of the stroke where you use your legs, back, and arms (in that order) to pull the handle (or oars, if you were rowing on the water).
The key to the drive is to do most of the work with your legs and back, and only use your arms at the last moment. Most people make the mistake of pulling with their arms too early in the stroke, which wastes energy.
Instead, keep your back and arms straight until your legs are fully extended. Then, in one continuous motion, lean backward while keeping your arms straight, hinging at the waist. Once you can’t lean backward anymore, finish the stroke by pulling the handle to your belly with your arms.
Don’t let your upper body lurch forward during the leg drive—it should remain in the same position it was in the catch until you begin to lean backward.
3. Finish
You finish each stroke with your legs extended, your torso leaning slightly back, and the handle pulled to your body between the bottom of your rib cage and your belly button.
“Recovery” is the transition between the finish and the next catch. It’s a mirror-image of the drive phase of the stroke:
First, extend your arms, then lean forward (hinging at the waist), and then bend your knees, allowing your butt to slide forward and return to the catch position.
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Row for 2 minutes at ~60-to-70% of your maximum effort.
Do 10 push-ups.
Row for 3 minutes at ~60-to-70% of your maximum effort.
Do 10 push-ups.
Row for 2 minutes at ~60-to-70% of your maximum effort.
Do 10 push-ups.
Row for 1 minute at ~60-to-70% of your maximum effort.
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The Best Advanced Rowing Machine Workouts
Begin the following advanced rowing machine workouts with 3-to-5-minutes of light rowing to warm up.
Nystoriak, Matthew A., and Aruni Bhatnagar. “Cardiovascular Effects and Benefits of Exercise.” Frontiers in Cardiovascular Medicine, vol. 5, no. 135, 28 Sept. 2018, https://doi.org/10.3389/fcvm.2018.00135.
Ní Chéilleachair, Niamh J., et al. “HIIT Enhances Endurance Performance and Aerobic Characteristics More than High-Volume Training in Trained Rowers.” Journal of Sports Sciences, vol. 35, no. 11, 20 July 2016, pp. 1052–1058, https://doi.org/10.1080/02640414.2016.1209539. Accessed 4 Apr. 2019.
Lin, Pei-Ling, et al. “Effects of Computer-Aided Rowing Exercise Systems on Improving Muscle Strength and Function in Older Adults with Mild Knee Osteoarthritis: A Randomized Controlled Clinical Trial.” BMC Geriatrics, vol. 22, no. 1, 21 Oct. 2022, https://doi.org/10.1186/s12877-022-03498-2.
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Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
You can find Mike on Twitter, Instagram, YouTube, and Facebook.
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